Dawn Rizzo
New member
Not too sore today but I feel it a little. Ill treadmill tonite and do the circuit again tomorrow. so should i go up to 3 circuits?
Newbie looking for some advice
- Thread starter Dawn Rizzo
- Start date
Justin D
New member
See how you feel when it comes to the workout.
A program is just a guideline, like a car journey. You have a set path from A to B, but sometimes there will be obstacles and you'll need to take diversions. Sometimes you'll get there faster than you expected!
So don't worry about sticking to what I've said 100%. Just correct course by listening to your body as you go along. If I was working with you in person I could help you more with this, but as thats not the case I'd rather you take it easy when you feel you need to.
So just get through the circuits 3 times within 7 days (one done so far) and then we'll set you up on my actual entry-level program
=)
A program is just a guideline, like a car journey. You have a set path from A to B, but sometimes there will be obstacles and you'll need to take diversions. Sometimes you'll get there faster than you expected!
So don't worry about sticking to what I've said 100%. Just correct course by listening to your body as you go along. If I was working with you in person I could help you more with this, but as thats not the case I'd rather you take it easy when you feel you need to.
So just get through the circuits 3 times within 7 days (one done so far) and then we'll set you up on my actual entry-level program
=)
Dawn Rizzo
New member
Okay great! Im so excited!! I really feel great.
Dawn Rizzo
New member
okay Justin I think Im ready to move on. Ive been doing the 3 circuits every other day and the only sore spot today is the abs. Should I go up to 4 circuits or do you want to add? Cant wait to hear from you!!
Justin D
New member
Excellent!
Here's my entry-level workout. You may be able to do a more advanced version but I'll give this one as its safer to start easier.
You have Workout A and Workout B. You can do A on Mondays, B on Wednesdays and A again on Friday. The week after continue alternating, so week 2 would be BAB, week 3 ABA etc.
You'll need to do this workout for 4 weeks consistently to see results.
The Warm Up and Stomach-Toning are done in every workout, its only the Main Metabolic Workout that alternates between A and B.
-----------------------------------------------------------------------------
Workout A
Warm Up:
Prisoner Squats (hands behind head) x 10
Push ups on knees x 6
Split Squat x 6 per leg
Lying Hip Raise x 10
Plank x 20 seconds
Repeat this warm-up circuit once more
Metabolic Workout: Workout A
1a) Step Ups (hold dumbbells if you want to make it more challenging) x 8/leg
1b) Push Up x 8
Do 1a) immediately followed by 1b), then rest for 30 - 60 seconds and repeat for 3 total rounds.
2a) Dumbbell / Barbell Row x 8
2b) Single Leg Hip Raise x 10/leg
Rest 30 - 60 seconds and repeat for 2 total rounds
3a) Plank x 30 seconds
3b) Hip Extension (legs out straight) x 12
Rest 30 - 60 secs, repeat for 3 total rounds.
Stomach-Toning Workout (optional)
4a) Plank x 15 secs
4b) Stability Ball Crunch x 10 - 15
4c) Mountain Climbers x 10
4d) Bird Dog x 5//side
Complete one exercise after the next. Rest 60 - 90 secs after 4d, then repeat once more for total of 2 sets
Workout B:
Warm Up
Same as above
Metabolic Workout: Workout B
1a) Seated Cable Row Machine x 8
1b) Stability ball Leg Curl x 8 - 12
Do 1a) immediately followed by 1b), then rest for 30 - 60 seconds and repeat for 3 total rounds.
2a) Dumbbell Split Squat (hold DBs in hands at your sides) x 8
2b) DB Standing Shoulder Press x 8
Rest 30 - 60 seconds (only need to do one round here)
3a) Push Ups on Knees x 10 (or full push ups x 6)
3b) Side Plank x 15 secs / side
Rest 30 - 60 secs, repeat for 3 total rounds.
Stomach-Toning Workout
Same as above
--------------------------------------------------------------------
Remember, tracking is crucial. Take a notebook to the gym with you and record how much weight you use for each exercise,and how many reps and sets you successfully complete.
On the second week you'll then need to make some small progressions, but if you get back me just before then I'll give you more detailed instructions.
Also, feel free to do some light cardio and walking on the days in between to keep your blood flow going to repair your muscles.
Let me know if there's any thing else you need, all the best!!
Here's my entry-level workout. You may be able to do a more advanced version but I'll give this one as its safer to start easier.
You have Workout A and Workout B. You can do A on Mondays, B on Wednesdays and A again on Friday. The week after continue alternating, so week 2 would be BAB, week 3 ABA etc.
You'll need to do this workout for 4 weeks consistently to see results.
The Warm Up and Stomach-Toning are done in every workout, its only the Main Metabolic Workout that alternates between A and B.
-----------------------------------------------------------------------------
Workout A
Warm Up:
Prisoner Squats (hands behind head) x 10
Push ups on knees x 6
Split Squat x 6 per leg
Lying Hip Raise x 10
Plank x 20 seconds
Repeat this warm-up circuit once more
Metabolic Workout: Workout A
1a) Step Ups (hold dumbbells if you want to make it more challenging) x 8/leg
1b) Push Up x 8
Do 1a) immediately followed by 1b), then rest for 30 - 60 seconds and repeat for 3 total rounds.
2a) Dumbbell / Barbell Row x 8
2b) Single Leg Hip Raise x 10/leg
Rest 30 - 60 seconds and repeat for 2 total rounds
3a) Plank x 30 seconds
3b) Hip Extension (legs out straight) x 12
Rest 30 - 60 secs, repeat for 3 total rounds.
Stomach-Toning Workout (optional)
4a) Plank x 15 secs
4b) Stability Ball Crunch x 10 - 15
4c) Mountain Climbers x 10
4d) Bird Dog x 5//side
Complete one exercise after the next. Rest 60 - 90 secs after 4d, then repeat once more for total of 2 sets
Workout B:
Warm Up
Same as above
Metabolic Workout: Workout B
1a) Seated Cable Row Machine x 8
1b) Stability ball Leg Curl x 8 - 12
Do 1a) immediately followed by 1b), then rest for 30 - 60 seconds and repeat for 3 total rounds.
2a) Dumbbell Split Squat (hold DBs in hands at your sides) x 8
2b) DB Standing Shoulder Press x 8
Rest 30 - 60 seconds (only need to do one round here)
3a) Push Ups on Knees x 10 (or full push ups x 6)
3b) Side Plank x 15 secs / side
Rest 30 - 60 secs, repeat for 3 total rounds.
Stomach-Toning Workout
Same as above
--------------------------------------------------------------------
Remember, tracking is crucial. Take a notebook to the gym with you and record how much weight you use for each exercise,and how many reps and sets you successfully complete.
On the second week you'll then need to make some small progressions, but if you get back me just before then I'll give you more detailed instructions.
Also, feel free to do some light cardio and walking on the days in between to keep your blood flow going to repair your muscles.
Let me know if there's any thing else you need, all the best!!
Dawn Rizzo
New member
holy sh*t!!! really?? thats a lot of stuff!! Ill give it my best!! Ill have to look some of these up to see what they are. Only one thing, I work out in my basement and i dont have a row machine. is there something else i can substitute for that one? I can get a ball and I have dumbbells. The split squat - is that lunges??? Im gonna do it!! so i do 1a and 1b 3x then move to 2? or do i do the whole thing all the way through and repeat 2 more times?? THANKS!! =)
Justin D
New member
Ah you're at home doing this? Sorry I thought you were going to be using a gym for some reason. You can do bent-over rows with dumbbells instead of a cable row.
Split squat is a static lunge - meaning it looks like a lunge but your feet stay planted on the floor (no impact on your joints). Its best to do these first to build up the strnegth to progress to lunges later in the program.
You'll find them all on Google anyway.
And yes, you do set 1 of 1a, rest a short time, then the first set of 1b. Rest, then the second set of 1a, second set of 1b etc.
When all sets of 1a and b are done THEN you go onto 2a.
And remember, if it seems too much to start with that the Stomach Training is optional. You can always add that in a few weeks if you don't think you have the energy to do it right now.
Split squat is a static lunge - meaning it looks like a lunge but your feet stay planted on the floor (no impact on your joints). Its best to do these first to build up the strnegth to progress to lunges later in the program.
You'll find them all on Google anyway.
And yes, you do set 1 of 1a, rest a short time, then the first set of 1b. Rest, then the second set of 1a, second set of 1b etc.
When all sets of 1a and b are done THEN you go onto 2a.
And remember, if it seems too much to start with that the Stomach Training is optional. You can always add that in a few weeks if you don't think you have the energy to do it right now.
Dawn Rizzo
New member
okay. got it. will be starting this on monday morning. gotta take the weekend off for the superbowl!! i will re-measure and weigh and keep you posted. Thanks again. I cant thank you enough!!! =)
Dawn Rizzo
New member
Welp Justin, Im quite disappointed in myself right now. I lost my motivation and havent done your workout once. Its been 11 DAYS!!! I really have got to get my mojo back. Ill keep you posted. 
sorry for taking ages to reply. The Matrix protein powder has 110 cals per serve, but there are many low calorie/high protein powders on the market - just go to your local health food store. I have mine with frozen banana or berries and skim milk - it tastes really good. I have read that it is very important to eat within 1 hour of your workout and that a protein shake with some simple carbs is ideal for replenishing your body. I noticed for myself, that even though I was eating quite a lot of protein throughout the day, I only really started getting results when I had a small (1/2 scoop plus 1/2 cup skim milk) protein shake about 30 mins before my workout (I work out first thing in the morning so I need that to give my body something to draw on after 8 hours sleep) and then a larger protein shake straight after my workout. They recommend you have another small shake just before bed too so that there is plenty of protein in your system for your body to repair the muscle tissue while you are sleeping. I have just started doing this, but only a day or two ago so won't be able to tell for about a week if there's any major results from it. The big thing about having enough protein and simple carbs before and after your workout is that your body has a habit of cannibalizing its own muscle if you don't fuel it right. That means your spending all that time and energy working out for nothing! The more muscle you have the higher your metabolism, so you definitely want to make sure you hold on to the muscle you are creating!
losebellyfat
New member
Dawn, Justin did a great job setting you up and giving you a workout so I won't touch it as I'm the new guy around here. The BEST piece of advice he gave you was to keep record of what you do and track everything. I have some theories of my own in terms of training but one thing I absolutely believe in is setting goals. Don't set a goal such as losing 2lbs a week.....weightloss is rarely linear and you can get discouraged quickly when things don't work. Set your goal based on training, you are doing circuits here but I don't see how much weight you are using for each exercise or where you started out...could you do the entire workout easily? If not what areas did you struggle with? Get back to us and I can help you set a goal based on Justin's program which will help you to stay motivated.
Dawn Rizzo
New member
Hello again everybody. I was just reading through this whole thread and noticed how excited I was at first and how fast the excitement disappeared over a short period of time. The story of my dieting life. I just cant seem to get enough momentum going to encourage me to press on!! But Im back. Im going to try again. Summer is a hard time to diet but its even harder to be overweight. Im going to be conscious of what i eat, and get the beginning circuit in 3 days/week without fail. That will be my first goal. I want to thank you all for your advice and I hope you see this post and can continue to help me with this journey.